PRE: 9 min EMOTM: Front Squats (185/135) *+1 rep each round

WOD: 3 Rounds of AMRAP 5/1 min rest between: 2-4-6…

-DB Walking Lunges

-20 DU (x2 Singles)

(Round 2: DB Snatches, Round 3: DB Box Overs)

POST: 6x :30 HS hold + 2 HSPU after each :30

PRE: Heavy Day

WOD:

-Power Snatch 5-5-5-3-3-3-1-1-1

-4x4 Bench Press

-3 Sets: -9 Strict Pull-ups -1:00 Plank Jacks -250/220m Row/Ski

POST: 5 x 100 m max effort sprints

PRE: Movement Standards

WOD: Partner Day! 3- 12 min stations, 1:30 rest between

1. AMRAP: -9/7 Cal Ski -7 Burpee Box Overs (24/20)

2. -9/7 Cal Row -7 Dual DB/KB Thrusters

3. -9/7 Cal Bike -7 Pull-ups

*Partners alt. whole rounds at each station

POST: 25 incline push ups, 25 feet elevated sit ups